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Mexican salad – light, delicious and fresh – with salsa dressing

Mexican salad – light, delicious and fresh – with salsa dressing

How beautifully colorful is this Mexican salad? It doesn’t just look good – it also tastes delicious. Here are some tips to this recipe: If available near you, use black beans instead of kidney beans.  They taste completely differently and black beans generally are more […]

Salsa Dip Recipe – create your own – delicious and healthy salsa sauce recipe

Salsa Dip Recipe – create your own – delicious and healthy salsa sauce recipe

A good salsa can be used for a variety of meals.  It can be used: as a dip with some yummy tortilla chips, as a dressing to a delicious and fresh Mexican salad, as a sauce for a yummy wrap. Today I would like to present […]

My low-carb PCOS breakfast including asparagus

My low-carb PCOS breakfast including asparagus

Low-Carb PCOS Breakfast

The background story to my Low-Carb PCOS breakfast: I had been reading about PCOS for a long time and know of friends who have it.  I know I have many of the common symptoms of PCOS (which I will not explain in detail).  That said, I have no problem sharing with you that we are trying to conceive using IVF.  This morning at the doctor’s office, I saw “PCOS” on my papers for the first time.  It didn’t bother me – in fact, I felt relieved.

I learned that PCOS can be well managed through a well balanced, low-carb diet.  High insulin levels can cause ovaries to produce more androgen hormones such as testosterone.

Why this matters to me… well, if you have seen my YouTube channel then you know I love to bake.  Really bake, flour, sugar and all and I definitely don’t resist as much as I should.  So it makes sense to me that my body isn’t managing insulin as it should.

So I read a little bit about how to improve my nutrition and started with the first meal of the day. That’s how this low-carb PCOS breakfast came about.  I integrated Asparagus into this, because it is known to control blood sugar levels and boosts the body’s production of insulin.  Avocado and olive oil (the healthy fats) are also recommended as well as egg whites.

Now reviewing my breakfast (which 4 hours later, still keeps me absolutely full), I think I could have omitted the second egg, the crispy bread thin and that cheese.  This would have reduced the total caloric intake by about 150.  Anyhow – it is a learning process.

 

 

Print Recipe
My low-carb PCOS breakfast Yum
Course Breakfast
Prep Time 2 minutes
Cook Time 12 minutes
Servings
Person
Ingredients
Course Breakfast
Prep Time 2 minutes
Cook Time 12 minutes
Servings
Person
Ingredients
Instructions
  1. Spread asparagus on baking sheet and add olive oil and garlic powder. Place in preheated oven at 180 degrees Celcius for 12 - 14 minutes.
  2. Boil eggs.
  3. Bring it all together and enjoy.
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Vegan Nacho Cheese – including nutritional table – better than the original

Vegan Nacho Cheese – including nutritional table – better than the original

If there’s anything I love more than chocolate, it’s cheese.  Knowing this, I was incredibly wary of any recipe that claims to replicate cheese… with just vegan ingredients.  Until I tried this.  This vegan nacho cheese is the best thing I have made all year. […]

Peanut sauce served with healthy summer rolls

Peanut sauce served with healthy summer rolls

Let’s start with the history of my peanut sauce infatuation… If you live in the US or have visited, you may be familiar with a restaurant called “The cheesecake factory”.  The restaurant chain is well known for its variety of delicious cheesecakes.  Most of them have […]

Banana Flaxseed Bread with Almond Flour

Banana Flaxseed Bread with Almond Flour

Nutritional Info - Banana Flaxseed bread with almond flourI thought I was going to make sour dough bread, until I opened the door to my overstuffed cupboard and my cupcake pans fell on my head.  Kind of like when an apple fell on Isaac Newton’s head and he understood the force in our world called gravity.  That’s kind of how this banana flaxseed bread with almond flour recipe came upon me.  Same thing – except, you don’t have to be a genius to replicate it at home.

Let’s talk about what makes this recipe wonderful.

No processed sugars added

The sweetness of this banana flaxseed bread comes only from the banana and honey.  There’s no processed sugars added.  Yet, you could serve this as a dessert on the side of a hot tea. An absolutely guiltless dessert.

Calcium, protein, dietary fiber and iron

Milk is commonly used in baked goods – but I don’t use any in this banana flaxseed bread with almond flour recipe.  I add sparkling water instead of milk.  I add vegetable oil instead of butter.  So where does the calcium come from? Almond flour.

Almond flour is rich in nutrients – Vitamin E, magnesium and calcium.  It’s readily available in grocery stores and a great alternative to all purpose flour, for those watching their gluten intake.  Calcium helps strengthen bones and teeth.

Every now and then I make macarons and I sift my almond flour beforehand.  The almond flour that doesn’t make it into my macaron batter turns into bread.  Chia seeds, like almond flour, are also rich in calcium.  These seeds are a super food – packed with dietary fibers and a fantastic source of protein.  Further, they are known to promote healthy looking skin and reduce signs of aging.  This super food is always in the front of my pantry – right next to my flaxseed.

Grounded flaxseed can be used like almond flour.  They are also gluten free and can be used in baking. They have less calories than almond flour.  Further, they are rich in protein and fibers.  Finally, they really help your digestive system.

Process of preparing

I made this bread similar to how I prepare a cake.  I mix the eggs until they are frothy and bubbly.  That adds air to the dough and gives it a light texture.  I also love the sparkling water added to the bread dough. That makes the bread moist and light.  Sparkling water is added last, so that the bubbles remain.

The recipe makes 24 individually sized breads (or muffins).  Each one has 110 calories.  I unfortunately ended up having 8 of them on Saturday.  Given all of that flaxseed in these – my digestive system thanked me the day after.

So without further ado, here’s my banana flaxseed bread with almond flour.


 

Print Recipe
Banana Flaxseed Bread with Almond Flour Yum
Course Bread, Dessert
Prep Time 5 Minutes
Cook Time 20-24 Minutes
Servings
muffins
Ingredients
Course Bread, Dessert
Prep Time 5 Minutes
Cook Time 20-24 Minutes
Servings
muffins
Ingredients
Instructions
  1. Add two table spoons water to chia seeds and wait 5 - 10 minutes until the water is fully absorbed.
  2. Mix eggs until frothy and bubbly.
  3. Add vegetable oil, honey, chia seeds and banana to eggs and continue mixing until well combined. (I don't like banana chunks, so I mixed a while.)
  4. Add all dry ingredients and mix with a spoon or spatula.
  5. After well combined, add sparkling water and mix until absorbed.
  6. Divide bread dough in buttered cupcake pan or add to cupcake liners. Use a 1/4 cup measure to fill cupcake pans.
  7. Bake for 20-24 Minutes at 180 degrees Celcius.
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Healthy Arugula Salad – get your Vitamin A!

Healthy Arugula Salad – get your Vitamin A!

Eating healthy can be so easy and delicious.  It’s just a matter of combining the right ingredients.  This healthy arugula salad does exactly that.  It blends lots of amazing, fresh flavors – all packed with nutrients.  They come together in this salad in a perfect […]

Baked Hushpuppies – not fried – healthy alternative

Baked Hushpuppies – not fried – healthy alternative

Baked hushpuppies are a much healthier alternative to the famous, deep fried southern dish. Hushpuppies are delicious bite sized cornmeal snacks that are typically deep fried. I skipped the deep frying. To make them perfectly bite size, I used a cakepop silicone mold.  Then I baked my hushpuppies.  This […]

Dessert for breakfast – start your day naturally sweet

Dessert for breakfast – start your day naturally sweet

Dessert for Breakfast - Strawberries Oats Banana ChiaBreakfast is my favorite meal of the day. I do enjoy eating throughout the day and love preparing a warm meal.  However, there’s just something special about the first meal of the day.  A few times a week, I create dishes like these.  I call these dessert for breakfast, because they are naturally so sweet and delicious; plus they make for a healthy start.

I try to get lots of my vitamin intake early in the day.  It boosts my mood and makes me feel like I’ve done something good for myself.  The best breakfast option is generally a green smoothie, which this recipe is a good base for, since it is sweet. The sweet ingredients in this recipe balance any bitterness from greens added to a smoothie.

Let’s go through the ingredients.

First, with the addition of flaxseeds and chia seeds, this recipe gives me lots of fiber.  Follow this breakfast by a couple of cups of water and your stomach will be working in full force.

Chia seeds are also high in protein and Omega 3/6 fatty acids.  This helps promote healthy skin, supporting the digestive system and reduces signs of aging.

About Potassium

My weekdays are long and at times very stressful, furthermore I have a long drive to work.  In addition, on some days, I get little to no physical activity. Especially on those days, I need to ensure that I keep my blood pressure under control through a well balanced diet.  Potassium is a nutrient that aids in the regulation of blood pressure. Bananas are fairly rich in potassium.  Plus, they are fairly sweet.  Therefore, Bananas are a great addition to this breakfast.

The berries in this recipe help me reach 90% of my required Vitamin C intake. The strawberries I purchased this week were rather sour than sweet, but since I added a banana and dates this became super sweet, like a dessert.

Finally, you could add a dash of vanilla extract to this and get a delicious, naturally sweet dessert for breakfast.

 

Print Recipe
Dessert for breakfast Yum
Course Breakfast, Dessert
Prep Time 10 Minutes
Cook Time 0 Minutes
Servings
people
Ingredients
Course Breakfast, Dessert
Prep Time 10 Minutes
Cook Time 0 Minutes
Servings
people
Ingredients
Instructions
  1. Cover dates in soy milk for 5 minutes then add chia seeds and leave for another 5 minutes.
  2. Add all ingredients (except for oats) to blender and blend until you get a creamy consistency. Leave a few strawberries, banana slices and raspberries for decoration purposes aside.
  3. Divide creamy blend between two cups and add decorative fruit and sprinkle 2 tbsp oats on each cup.
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3-ingredient salad vinaigrette – with ingredients you already have at home

3-ingredient salad vinaigrette – with ingredients you already have at home

This is my go-to vinaigrette and works well with all kinds of greens.  It is my 3 ingredient salad vinaigrette. These ingredients I always have at home and they don’t cost me a fortune to purchase.  It is one of the most delicious salad dressings and […]